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Wheat Berries: Three Delicious, Different (and Easy) Ways

wheat berry pilaf

So you have some staple foods in the pantry, but are tired of the same old thing. No problem. Here are three delicious and simple recipes to bring variety and a heavy hitting dose of nutrition onto your plate!

First of all...do you know what a wheat berry is? Wheat Berries are the whole grain form of wheat - the whole complete grain before it has undergone any processing. They're a high-fiber whole grain that can be used much like any other whole grain. To prepare wheatberries, cover them with plenty of water and simmer in a covered pot for about one hour, or until soft. Then, use them in the following recipes:

1. Wheat Berry Pilaf

Ingredients:

2/3 cup Wheat Berries, cooked

2 Celery Stalks, chopped

5 Baby Carrots, chopped

1/4 cup Raisins

1 tbsp. Almonds, sliced

1 tsp. Olive Oil

Method of Preparation:

In a saute pan on medium-high heat, add Olive Oil and saute Celery and Carrots until fragrant, about 1 1/2 minutes. Add in Almonds and Raisins and stir until well heated. Add in Wheat Berries and mix well. Makes 1 serving.

Nutritional Information: 400 Calories, 77g Carbohydrates, 14g Fiber, 16g Protein, 10g Fat

asian wheat berry salad

2. Asian Wheat Berry Salad

Ingredients:

2/3 cup Wheat Berries, cooked

1 tsp. Coconut Oil, Extra Virgin, Organic

1 oz. Orange Juice

1/2 cup Bok Choy, chopped

2 tsp. Soy Sauce, low sodium

2 tbsp. Scallions, chopped

1 inch piece of Ginger, finely chopped

Method of Preparation:

In a saute pan on medium-high heat, add coconut oil and heat until fragrant, about 1 minute. Add Bok Choy and Scallions, cook for about 1 minute. Add Orange Juice and Soy Sauce, continue cooking for another 3 minutes. Add Ginger- cook for one minute then add Wheat Berries. Serve immediately. Makes 1 serving.

Nutritional Information: 345 Calories, 70g Carbohydrates, 11g Fiber, 12g Protein, 7g Fat

Italian Style wheat berries

3. Italian Style Wheat Berries

Ingredients:

2/3 cup Wheat Berries, cooked

2 tbsp. Lemon Juice

1 Balsamic Vinegar

1/4 cup Sundried Tomatoes, thinly sliced

1 tbsp Goat Cheese

Method of Preparation:

In a saute pan over medium-high heat, add Sundried Tomatoes, Balsamic Vinegar, and Lemon Juice and cook for about 1 1/2 minutes. Add Wheat Berries, mix well and cook until heated through, about 2 minutes. Plate up and spoon Goat Cheese onto the Wheat Berry mixture. Serve immediately. Makes 1 serving.

Nutritional Information: 365 Calories, 72g Carbohydrates, 12g Fiber, 17g Protein, 6g Fat

 

Use the comments section below to tell us which way you like Wheat Berries!

 

 


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